Four Easy Ways to feel more rested (without coffee)

Aug 10, 2020

Whether you’re a night owl or not, fact of the matter is: when you have little kids, you’re just not likely to be able to sleep till 10 in the morning.

(And, when I say not likely to sleep till 10, I mean that you can expect for your babies, toddlers or preschoolers to wake around 7 am. Even 8 am is “late” by little kid standards!)

Which can throw a monkey wrench into things, because:

  • What about when you have to go to a chasunah, or event, late at night, and you will be getting home late?
  • What if you feel like you’re a night owl, but are ready to make a change so you can finally feel rested, and just aren’t sure how?
  • What if you’re really not a night owl, but feel like you got trapped in a no-sleep cycle of staying up late, and not getting anything done till late at night?
  • What if you feel like you’re getting all the sleep you could possibly get -- but you’re still tired?

The good news for you is that there is still hope (there’s always hope!), and there are some small steps you can take that can make a big difference.

Go to sleep 30 minutes earlier

Would it be great if you went to sleep early enough to get 8 consolidated hours of sleep every night? Yep. It would be amazing. 

But sometimes, moving from your present reality to sleeping 8 hours straight at night can be a drastic change (moving your 2 am bedtime to 10:30 pm, for example), and, sometimes, you might not be prepared for a drastic change.

So, if you’re not ready to make a huge change just yet, try with something small: 30 minutes earlier.

The easiest way to make this change is to schedule it around something that already happens (your husband coming home from ma’ariv, for example), or, if that’s not an option, set an alarm.

Cheshbon how much time you’ll need to wind down (an ideal bedtime routine is 20-30 minutes!) and set your alarm with enough time for you to wind down, and get into bed 30 minutes earlier than you do now.

Do that consistently, every night, at the same time, for 7-14 days, and you’d be surprised by how dramatic of a difference it can make.

Drink more water

Most people, when they’re tired, will automatically reach for the coffee, and brew up another joe… but, at the same time: they’re often dehydrated.

Anyone who remembers the Ms. Frizzle books will know that our bodies are made up of 70% water; it’s a crucial part of every single system we have in our bodies - and we need to be drinking a lot of it. More than your average person is likely to drink.

How much water do you need? Somewhere between 8 and 12 cups a day (preferably earlier on in the day so it doesn’t make you wake up at night to use the bathroom), but use your own body’s thirst cues, and the color of your first morning pee (it should be pale yellow!) to guide you if you’re drinking enough.

If you’re not drinking enough, one of the results can be feeling sluggish and tired.

So, if you feel like you’re sleeping enough, and there’s no reason you should be as tired as you are (or even if you’re not sleeping enough, but want to make sure you’re feeling as well as possible!), try upping your water intake, and watching your body for cues.

Make a No-Screen Buffer Time

Have a smartphone? Tablet? Computer? TV?

How late at night are you using those? 

Screens aren’t good for sleep for two reasons:

  1. The movement is very stimulating, signalling to our brains to be UP
  2. The blue light that they emit is precisely the wavelength of light that tells our brains to produce more cortisol (the stay-up hormone) and inhibiting the production of melatonin (the go-to-sleep hormone)

Using screens too close to the time you go to bed can make it harder for you to fall asleep, and can also make your sleep less restful.

Here are some changes you can make to your screen usage to help you feel more rested (listed step by step):

First - get your phone (and any other screens) out of your bedroom. Need an alarm? An “old fashioned” digital alarm clock will do. Choose an outlet in the kitchen to be your phone’s “bed”, and allow it rest there for the night.

Second - if your phone is already out of your bedroom at night (or you have a dumbphone), the next step is to start creating a no-screen buffer time before bed, again, starting small. The ideal length of time would be a full two hours before bed, but if you’re not ready for that yet, start with 30 minutes, or even just 15.

Get your kid sleeping better

But even if you’re going to sleep earlier, drinking enough water, and being sure to have a full two hours of screen-free time before bed and keeping your room device-free, if you have a kid (or kids!) waking up at night, you just won’t be able to get the restful, consolidated sleep you need. 

The good news for you is that your baby or toddler can be sleeping better than they are now - and that you can have everything you need to make that happen in a way that works for you and your family.

KinderWink Academy DIY is open, and you can sign up now by clicking HERE.

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